SF - Power Station

• Cycling
• 49mTime
• 60Stress
• 0.85Intensity
• 641Popularity

About this workout

This workout focuses on sustained power with 4 efforts at 94.9% FTP, pushing your critical power threshold to new heights. It's perfect for replicating the intensity of weekly group rides and time trials, making it a staple in any serious cyclist's training plan.

Workout structure

• Recovery 3:42 min @ 50% (50w) 90 rpm
• Recovery 1:30 min @ 55% (55w) 90 rpm
• FTP 1:37 min @ 70% (70w) 90 rpm
• FTP 1 min @ 80% (80w) 60 rpm
• FTP 1:1 min @ 70% (70w) 90 rpm
• FTP 29 sec @ 85% (85w) 60 rpm
• FTP 30 sec @ 70% (70w) 90 rpm
• FTP 39 sec @ 95% (95w) 65 rpm
• FTP 11 sec @ 100% (100w) 70 rpm
• FTP 11 sec @ 95% (95w) 65 rpm
• Recovery 59 sec @ 55% (55w) 90 rpm
• FTP 33 sec @ 95% (95w) 60 rpm
• FTP 1 min @ 100% (100w) 80 rpm
• Recovery 2 min @ 50% (50w) 90 rpm
• FTP 25 sec @ 95% (95w) 60 rpm
• FTP 6 sec @ 100% (100w) 65 rpm
• FTP 29 sec @ 95% (95w) 60 rpm
• FTP 21 sec @ 100% (100w) 60 rpm
• MAP 8 sec @ 109% (109w) 65 rpm
• FTP 26 sec @ 95% (95w) 60 rpm
• MAP 27 sec @ 109% (109w) 60 rpm
• MAP 12 sec @ 111% (111w) 65 rpm
• MAP 27 sec @ 109% (109w) 60 rpm
• Recovery 1:30 min @ 50% (50w) 90 rpm
• FTP 1:30 min @ 100% (100w) 65 rpm
• FTP 1:30 min @ 95% (95w) 60 rpm
• Recovery 1:30 min @ 50% (50w) 90 rpm
• FTP 2 min @ 100% (100w) 60 rpm
• MAP 1 min @ 110% (110w) 65 rpm
• Recovery 2 min @ 50% (50w) 90 rpm
• FTP 3 min @ 100% (100w) 60 rpm
• Recovery 2 min @ 50% (50w) 90 rpm
• MAP 30 sec @ 118% (118w) 65 rpm
• FTP 1 min @ 95% (95w) 60 rpm
• MAP 30 sec @ 118% (118w) 65 rpm
• FTP 1 min @ 100% (100w) 60 rpm
• Recovery 1:30 min @ 50% (50w) 90 rpm
• FTP 40 sec @ 95% (95w) 60 rpm
• MAP 40 sec @ 110% (110w) 65 rpm
• FTP 40 sec @ 100% (100w) 60 rpm
• Recovery 1:1 min @ 50% (50w) 90 rpm
• FTP 1:10 min @ 95% (95w) 60 rpm
• MAP 1:2 min @ 111% (111w) 60 rpm
• MAP 25 sec @ 114% (114w) 65 rpm
• MAP 23 sec @ 116% (116w) 70 rpm
• Recovery 5:5 min @ 50% (50w) 90 rpm